Be on the lookout for coach Elmir’s Quarantingo (Quarantine Bingo)! 

And you still have another day to join the 800g Challenge – contact coach Kate!

***All details for the WOD, modifications, warm-up will be posted to the Athlete Notes on the SugarWOD app. Download and join GCF now, it’s free for you!

Strength – Strict Press & Side Bends

5 sets – 6R/6L Strict Press + 12R/12L Side Bends

*Rest after both movements, not between

Then,

EMOTM 12

Min 1 – 40sec High Knees, Jump Rope or Sprint 100m

Min 2 – 20sec HS Hold + 10 S2O or HSPU

Min 3 – 40sec Around the World Lunges

“When you reach the end of your rope, tie a knot in it and hang on.” – Thomas Jefferson